Adonis Index Workout Systems

Muscle Building Foundation

Program

12 Week Periodized Program For:

Mass
Strength
Power

By: John Barban

Copyright AdonisLifestyle LLC
2010
 Muscle Building Foundation Week 1

Muscle Building Foundation: Week 1 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Bench Press 1 15 60
2 12 90
1 10 120
5 7 180

Muscle Building Foundation: Week 1 Day 2

Exercise Sets Reps Rest (secs) Notes
Chin Ups 4 12 90
One Arm Dumbbell Rows 4 12 90
Standing Lateral Raise 4 12 90
Standing Front Raise 4 12 90
Standing Alternate Dumbbell Curl 4 8 120
Incline Curls 4 8 120
Incline Tricep Extension 4 8 120
Tate Press 4 8 120

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 1

Muscle Building Foundation: Week 1 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 1 Day 4

Exercise Sets Reps Rest (secs) Notes
High Pull 4 12 90
Bent Lateral Raise 4 12 90
Wide Grip Pulldowns 4 12 90
Low Pulley Row 4 12 90
Overheard Tricep Extension 4 8 120
Lying Tricep Extension 4 8 120
Barbell Curl 4 8 120
Hammer Curl 4 8 120

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 1

Muscle Building Foundation: Week 1 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Incline Bench Press 1 15 60

2 12 90
1 10 120
5 7 180

Week 1 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 2

Muscle Building Foundation: Week 2 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Bench Press 1 15 60
2 12 90
1 10 120
5 7 180

Muscle Building Foundation: Week 2 Day 2

Exercise Sets Reps Rest (secs) Notes
Chin Ups 4 12 90
One Arm Dumbbell Rows 4 12 90
Standing Lateral Raise 4 12 90
Standing Front Raise 4 12 90
Standing Alternate Dumbbell Curl 4 8 120
Incline Curls 4 8 120
Incline Tricep Extension 4 8 120
Tate Press 4 8 120

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 2

Muscle Building Foundation: Week 2 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 2 Day 4

Exercise Sets Reps Rest (secs) Notes
High Pull 4 12 90
Bent Lateral Raise 4 12 90
Wide Grip Pulldowns 4 12 90
Low Pulley Row 4 12 90
Overheard Tricep Extension 4 8 120
Lying Tricep Extension 4 8 120
Barbell Curl 4 8 120
Hammer Curl 4 8 120

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 2

Muscle Building Foundation: Week 2 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Incline Bench Press 1 15 60

2 12 90
1 10 120
5 7 180

Week 2 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 3

Muscle Building Foundation: Week 3 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Bench Press 1 15 60
2 12 90
1 10 120
5 7 180

Muscle Building Foundation: Week 3 Day 2

Exercise Sets Reps Rest (secs) Notes
Chin Ups 4 12 90
One Arm Dumbbell Rows 4 12 90
Standing Lateral Raise 4 12 90
Standing Front Raise 4 12 90
Standing Alternate Dumbbell Curl 4 8 120
Incline Curls 4 8 120
Incline Tricep Extension 4 8 120
Tate Press 4 8 120

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 3

Muscle Building Foundation: Week 3 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 3 Day 4

Exercise Sets Reps Rest (secs) Notes
High Pull 4 12 90
Bent Lateral Raise 4 12 90
Wide Grip Pulldowns 4 12 90
Low Pulley Row 4 12 90
Overheard Tricep Extension 4 8 120
Lying Tricep Extension 4 8 120
Barbell Curl 4 8 120
Hammer Curl 4 8 120

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 3

Muscle Building Foundation: Week 3 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Incline Bench Press 1 15 60

2 12 90
1 10 120
5 7 180

Week 3 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 4

Muscle Building Foundation: Week 4 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Bench Press 1 15 60
2 12 90
1 10 120
5 7 180

Muscle Building Foundation: Week 4 Day 2

Exercise Sets Reps Rest (secs) Notes
Chin Ups 4 12 90
One Arm Dumbbell Rows 4 12 90
Standing Lateral Raise 4 12 90
Standing Front Raise 4 12 90
Standing Alternate Dumbbell Curl 4 8 120
Incline Curls 4 8 120
Incline Tricep Extension 4 8 120
Tate Press 4 8 120

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 4

Muscle Building Foundation: Week 4 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 4 Day 4

Exercise Sets Reps Rest (secs) Notes
High Pull 4 12 90
Bent Lateral Raise 4 12 90
Wide Grip Pulldowns 4 12 90
Low Pulley Row 4 12 90
Overheard Tricep Extension 4 8 120
Lying Tricep Extension 4 8 120
Barbell Curl 4 8 120
Hammer Curl 4 8 120

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 4

Muscle Building Foundation: Week 4 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 12 90
1 10 120
5 7 180

Incline Bench Press 1 15 60

2 12 90
1 10 120
5 7 180

Week 4 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 5

Muscle Building Foundation: Week 5 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Bench Press 1 15 60
2 10 90
1 8 120
5 5 180

Muscle Building Foundation: Week 5 Day 2

Exercise Sets Reps Rest (secs) Notes
Reverse Grip Pulldown 4 10 90
Low Pulley Row Wide Grip 4 10 90
Seated Lateral Raises 4 10 90
Bent Lateral Raise 4 10 90
Seated Dumbell Curls 4 10 90
Concentration Curls 4 10 90
Rope Pushdowns 4 10 90
Lying Tricep Extension (dumbbell) 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 5

Muscle Building Foundation: Week 5 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 5 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
One Arm Dumbbell Rows 4 10 90
Chin Ups 4 10 90
Tate Press 4 10 90
Dips 4 10 90
Cable Curls 4 10 90
Reverse Curls 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 5

Muscle Building Foundation: Week 5 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Incline Bench Press 1 15 60

2 10 90
1 8 120
5 5 180

Week 5 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 6

Muscle Building Foundation: Week 6 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Bench Press 1 15 60
2 10 90
1 8 120
5 5 180

Muscle Building Foundation: Week 6 Day 2

Exercise Sets Reps Rest (secs) Notes
Reverse Grip Pulldown 4 10 90
Low Pulley Row Wide Grip 4 10 90
Seated Lateral Raises 4 10 90
Bent Lateral Raise 4 10 90
Seated Dumbell Curls 4 10 90
Concentration Curls 4 10 90
Rope Pushdowns 4 10 90
Lying Tricep Extension (dumbbell) 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 6

Muscle Building Foundation: Week 6 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 6 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
One Arm Dumbbell Rows 4 10 90
Chin Ups 4 10 90
Tate Press 4 10 90
Dips 4 10 90
Cable Curls 4 10 90
Reverse Curls 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 6

Muscle Building Foundation: Week 6 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Incline Bench Press 1 15 60

2 10 90
1 8 120
5 5 180

Week 6 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 7

Muscle Building Foundation: Week 7 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Bench Press 1 15 60
2 10 90
1 8 120
5 5 180

Muscle Building Foundation: Week 7 Day 2

Exercise Sets Reps Rest (secs) Notes
Reverse Grip Pulldown 4 10 90
Low Pulley Row Wide Grip 4 10 90
Seated Lateral Raises 4 10 90
Bent Lateral Raise 4 10 90
Seated Dumbell Curls 4 10 90
Concentration Curls 4 10 90
Rope Pushdowns 4 10 90
Lying Tricep Extension (dumbbell) 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 7

Muscle Building Foundation: Week 7 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 7 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
One Arm Dumbbell Rows 4 10 90
Chin Ups 4 10 90
Tate Press 4 10 90
Dips 4 10 90
Cable Curls 4 10 90
Reverse Curls 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 7

Muscle Building Foundation: Week 7 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Incline Bench Press 1 15 60

2 10 90
1 8 120
5 5 180

Week 7 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 8

Muscle Building Foundation: Week 8 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Bench Press 1 15 60
2 10 90
1 8 120
5 5 180

Muscle Building Foundation: Week 8 Day 2

Exercise Sets Reps Rest (secs) Notes
Reverse Grip Pulldown 4 10 90
Low Pulley Row Wide Grip 4 10 90
Seated Lateral Raises 4 10 90
Bent Lateral Raise 4 10 90
Seated Dumbell Curls 4 10 90
Concentration Curls 4 10 90
Rope Pushdowns 4 10 90
Lying Tricep Extension (dumbbell) 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 8

Muscle Building Foundation: Week 8 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120

Deadlifts 2 8 90
2 6 90
5 5 180

Muscle Building Foundation: Week 8 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
One Arm Dumbbell Rows 4 10 90
Chin Ups 4 10 90
Tate Press 4 10 90
Dips 4 10 90
Cable Curls 4 10 90
Reverse Curls 4 10 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 8

Muscle Building Foundation: Week 8 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 15 60
2 10 90
1 8 120
5 5 180

Incline Bench Press 1 15 60

2 10 90
1 8 120
5 5 180

Week 8 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 9

Muscle Building Foundation: Week 9 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Bench Press 1 12 60
2 8 90
1 6 120
5 3 180

Muscle Building Foundation: Week 9 Day 2

Exercise Sets Reps Rest (secs) Notes
One Arm Dumbbell Row 4 8 120
Chin Ups 4 8 120
Bent Lateral Raises 4 12 90
Plate Front Raises 4 12 90
Barbell Curls 4 12 90
Standing Dumbbell Curls 4 12 90
Lying Tricep Extensions 4 12 90
Rope Pushdowns 4 12 90

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 9

Muscle Building Foundation: Week 9 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120

Deadlifts 2 8 90
2 6 90
5 3 180

Muscle Building Foundation: Week 9 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
Wide Grip Pulldown 4 8 120
Low Pulley Row 4 8 120
Tate Press 4 12 90
Lying Tricep Extension (dumbbells) 4 12 90
Hammer Curls 4 12 90
Incline Curls 4 12 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 9

Muscle Building Foundation: Week 9 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Incline Bench Press 1 12 60

2 8 90
1 6 120
5 3 180

Week 9 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 10

Muscle Building Foundation: Week 10 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Bench Press 1 12 60
2 8 90
1 6 120
5 3 180

Muscle Building Foundation: Week 10 Day 2

Exercise Sets Reps Rest (secs) Notes
One Arm Dumbbell Row 4 8 120
Chin Ups 4 8 120
Bent Lateral Raises 4 10 90
Plate Front Raises 4 10 90
Barbell Curls 4 12 90
Standing Dumbbell Curls 4 12 90
Lying Tricep Extensions 4 12 90
Rope Pushdowns 4 12 90

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 10

Muscle Building Foundation: Week 10 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120

Deadlifts 2 8 90
2 6 90
5 3 180

Muscle Building Foundation: Week 10 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
Wide Grip Pulldown 4 8 120
Low Pulley Row 4 8 120
Tate Press 4 12 90
Lying Tricep Extension (dumbbells) 4 12 90
Hammer Curls 4 12 90
Incline Curls 4 12 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 10

Muscle Building Foundation: Week 10 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Incline Bench Press 1 12 60

2 8 90
1 6 120
5 3 180

Week 10 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 11

Muscle Building Foundation: Week 11 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Bench Press 1 12 60
2 8 90
1 6 120
5 3 180

Muscle Building Foundation: Week 11 Day 2

Exercise Sets Reps Rest (secs) Notes
One Arm Dumbbell Row 4 8 120
Chin Ups 4 8 120
Bent Lateral Raises 4 12 90
Plate Front Raises 4 12 90
Barbell Curls 4 12 90
Standing Dumbbell Curls 4 12 90
Lying Tricep Extensions 4 12 90
Rope Pushdowns 4 12 90

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 11

Muscle Building Foundation: Week 11 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120

Deadlifts 2 8 90
2 6 90
5 3 180

Muscle Building Foundation: Week 11 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
Wide Grip Pulldown 4 8 120
Low Pulley Row 4 8 120
Tate Press 4 12 90
Lying Tricep Extension (dumbbells) 4 12 90
Hammer Curls 4 12 90
Incline Curls 4 12 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 11

Muscle Building Foundation: Week 11 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Incline Bench Press 1 12 60

2 8 90
1 6 120
5 3 180

Week 11 Final Notes:___________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 12

Muscle Building Foundation: Week 12 Day 1

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Bench Press 1 12 60
2 8 90
1 6 120
5 3 180

Muscle Building Foundation: Week 12 Day 2

Exercise Sets Reps Rest (secs) Notes
One Arm Dumbbell Row 4 12 90
Chin Ups 4 12 90
Bent Lateral Raises 4 12 90
Plate Front Raises 4 12 90
Barbell Curls 4 12 90
Standing Dumbbell Curls 4 12 90
Lying Tricep Extensions 4 12 90
Rope Pushdowns 4 12 90

Copyright AdonisLifestyle LLC

2010
 Muscle Building Foundation Week 12

Muscle Building Foundation: Week 12 Day 3

Exercise Sets Reps Rest (secs) Notes
Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120

Deadlifts 2 8 90
2 6 90
5 3 180

Muscle Building Foundation: Week 12 Day 4

Exercise Sets Reps Rest (secs) Notes
Dumbbell Upright Row 4 10 90
One Arm Lateral Raises 4 10 90
Wide Grip Pulldown 4 8 120
Low Pulley Row 4 8 120
Tate Press 4 12 90
Lying Tricep Extension (dumbbells) 4 12 90
Hammer Curls 4 12 90
Incline Curls 4 12 90

Copyright AdonisLifestyle LLC

2010
Muscle Building Foundation Week 12

Muscle Building Foundation: Week 12 Day 5

Exercise Sets Reps Rest (secs) Notes
Squats 1 12 60
2 8 90
1 6 120
5 3 180

Incline Bench Press 1 12 60

2 8 90
1 6 120
5 3 180

Week 12 Final Notes:____________________________

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

Copyright AdonisLifestyle LLC

2010